Leek vs. True morels — In-Depth Nutrition Comparison
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What are the main differences between Leek and True morels?
- Leek is richer in Folate, Vitamin A RAE, and Vitamin B6, yet True morels are richer in Iron, Copper, Vitamin D, Phosphorus, Zinc, Vitamin B2, and Vitamin B3.
- True morels' daily need coverage for Iron is 126% higher.
We used Leeks, (bulb and lower leaf-portion), raw and Mushrooms, morel, raw types in this comparison.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+37.2%
Contains
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Magnesium
+47.4%
Contains
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Iron
+480%
Contains
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Phosphorus
+454.3%
Contains
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Potassium
+128.3%
Contains
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Zinc
+1591.7%
Contains
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Copper
+420.8%
Contains
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Manganese
+22%
Contains
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Selenium
+120%
Equal in Sodium - 21
Contains
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Calcium
+37.2%
Contains
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Magnesium
+47.4%
Contains
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Iron
+480%
Contains
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Phosphorus
+454.3%
Contains
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Potassium
+128.3%
Contains
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Zinc
+1591.7%
Contains
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Copper
+420.8%
Contains
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Manganese
+22%
Contains
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Selenium
+120%
Equal in Sodium - 21
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B6
+71.3%
Contains
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Folate
+611.1%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+15%
Contains
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Vitamin B2
+583.3%
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Vitamin B3
+463%
Contains
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Vitamin B5
+214.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B6
+71.3%
Contains
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Folate
+611.1%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+15%
Contains
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Vitamin B2
+583.3%
Contains
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Vitamin B3
+463%
Contains
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Vitamin B5
+214.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+177.5%
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Protein
+108%
Contains
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Fats
+90%
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Other
+52.4%
Equal in Water - 89.61
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
3.12 g
Fats:
0.57 g
Carbs:
5.1 g
Water:
89.61 g
Other:
1.6 g
Contains
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Carbs
+177.5%
Contains
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Protein
+108%
Contains
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Fats
+90%
Contains
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Other
+52.4%
Equal in Water - 89.61
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-38.5%
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Monounsaturated Fat
+1200%
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Polyunsaturated fat
+160.8%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.166 g
Saturated Fat:
0.065 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.433 g
Contains
less
Saturated Fat
-38.5%
Contains
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Monounsaturated Fat
+1200%
Contains
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Polyunsaturated fat
+160.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.35g | 2.3g |
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| Protein | 1.5g | 3.12g |
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| Fats | 0.3g | 0.57g |
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| Carbs | 14.15g | 5.1g |
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| Calories | 61kcal | 31kcal |
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| Sugar | 3.9g | 0.6g |
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| Fiber | 1.8g | 2.8g |
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| Calcium | 59mg | 43mg |
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| Iron | 2.1mg | 12.18mg |
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| Magnesium | 28mg | 19mg |
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| Phosphorus | 35mg | 194mg |
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| Potassium | 180mg | 411mg |
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| Sodium | 20mg | 21mg |
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| Zinc | 0.12mg | 2.03mg |
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| Copper | 0.12mg | 0.625mg |
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| Manganese | 0.481mg | 0.587mg |
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| Selenium | 1µg | 2.2µg |
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| Vitamin A | 1667IU | 0IU |
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| Vitamin A RAE | 83µg | 0µg |
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| Vitamin E | 0.92mg |
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| Vitamin D | 0IU | 206IU |
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| Vitamin D | 0µg | 5.1µg |
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| Vitamin C | 12mg |
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| Vitamin B1 | 0.06mg | 0.069mg |
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| Vitamin B2 | 0.03mg | 0.205mg |
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| Vitamin B3 | 0.4mg | 2.252mg |
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| Vitamin B5 | 0.14mg | 0.44mg |
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| Vitamin B6 | 0.233mg | 0.136mg |
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| Folate | 64µg | 9µg |
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| Vitamin K | 47µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.063mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.078mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.055mg |
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| Valine | 0.056mg |
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| Histidine | 0.025mg |
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| Saturated Fat | 0.04g | 0.065g |
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| Monounsaturated Fat | 0.004g | 0.052g |
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| Polyunsaturated fat | 0.166g | 0.433g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 0.215g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
27%
Minerals Daily Need Coverage Score
26%
96%
Comparison summary
Which food is lower in Sugar?
True morels is lower in Sugar (difference - 3.3g)
Which food is lower in Cholesterol?
True morels is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
True morels is relatively richer in minerals
Which food contains less Sodium?
Leek contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Leek is cheaper (difference - $0.2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.